Rumination, an excessive and overwhelming thought pattern, can become problematic when it interferes with daily life and responsibilities. Dr. Tracey Marks, a psychiatrist, explains that while rumination itself is not a mental health condition, it can be a symptom of larger issues and may require intervention.
Signs that your overthinking has transitioned into rumination include persistent and uncontrollable thoughts that feel compulsive. Michael Greenberg, a clinical psychologist, notes that if you find yourself unable to stop thinking despite a desire to do so, you may be experiencing rumination. Additionally, if you’re overthinking issues without a solution and it distracts you from essential tasks, it becomes problematic.
Certain factors increase the likelihood of rumination, such as being prone to perfectionism or insecurity. Women tend to ruminate more than men, and individuals with health issues like chronic pain or depression may also experience heightened rumination.
For milder cases of rumination, diversionary tactics can help. Strategies include distracting yourself, avoiding triggers that intensify negative thoughts, setting a dedicated worry time, and immersing yourself in the present moment. However, if rumination becomes severe and constant, more regimented interventions may be necessary.
- Distracting yourself
- Avoiding triggers that intensify negative thoughts
- Setting a dedicated worry time ( fun fact: maybe when you are in the toilet, making a mountain )
- Immersing yourself in the present moment
Therapies for underlying mental health conditions, such as cognitive behavioral therapy, antidepressants, anti-anxiety medications, light therapy, or expressive writing, are useful in reducing rumination. Dr. Greenberg emphasizes the importance of letting go of thoughts rather than constantly trying to solve the underlying problem.
While rumination isn’t inherently negative and can sometimes lead to positive outcomes, the key is how it makes you feel. If your thoughts cause distress, anger, or anxiety, or if they interfere with essential aspects of your life, addressing rumination becomes crucial. The acknowledging and managing rumination can lead to a healthier mental state.
